Food for Thought

Register below to see dates and be alerted on the next available session.
Nutrition plays an important role in cancer at all stages – prevention or risk reduction, treatment, and post-treatment. The time to start eating well is now, both with regard to primary foods and traditional nutrition. Food for Thought was created to give individuals a simplified look for incorporating healthy practices, including primary foods, and dietary therapies into their daily routine. We take a comprehensive approach, not just focusing on what we eat but also on our relationship with primary foods such as exercise, career, spirituality, and relationship.
Classes will be led by and moderated by Believe Big’s patient advocate and owner of Fit2Order, Stacy Fritz. Register today to learn the foundational basics of nutrition and to understand the crucial role of primary foods in optimizing and enhancing your overall health and wellbeing. This class is for everyone – patients, caregivers, and those wanting to learn more about nutrition. View the replays at the bottom of this page. Register below to see dates and be alerted on the next available session.

Upcoming Topics:

February

This Valentine’s Day: Eat, Move, Breathe Love!

March

Nourishing the Soul: The Role of Food in Emotional Well-Being.

April

Topic Coming

May

Key Nutrition Strategies Before, During and After Cancer Treatment

About the Contributors:

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Stacy Fritz – Believe Big Advocate
Principal Owner – FIT2order, LLC

We Inspire Healthy Habits. Sedentary Solutions that Reduce the Health Hazards of Occupational Sitting

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Jen Nolan – BS, MS, ONC
Owner & Lead Oncology Nutrition Consultant

Jen offers oncology nutrition consults and nutrition genome analysis to the clients of Remission Nutrition.

www.remissionnutrition.com

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Paula Weinberg, JD, CNS, LDN, ONC
Integrative Oncology Nutritionist
Founder & Principal Owner – Healthspan Nutrition

Paula specializes in oncology nutrition, and is committed to empowering those affected by cancer with the most current evidence-based dietary and lifestyle changes.

www.health-span-nutrition.com

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Karen Shrum – NTM, ONC
​Nutrition Therapist, certified Oncology Nutrition Consultant

Karen’s nutrition journey began early on. After obtaining her bachelor’s degree from Eastern Michigan University, she moved to Colorado and began taking nutrition classes. As the youngest in a family of eight Karen became a good observer, and after watching family members battle cancer, hypothyroidism, diabetes, and cardiovascular disease, she set out determined to find a better way.

www.remissionnutrition.com

Past Believe Big Nutrition Classes

Why Does Food Matter 

Why do we care so much about what we eat? Why does it even matter? There’s a lot of discussion about what to eat and what not to eat- this often points us in opposite directions. There are so many popular “diets” and each one promises a slew of health benefits. In this class, participants learn why food DOES matter and how to sift through the nutrition information you receive.
Three Day Food Journal 
Print and track E-V-E-R-Y-T-H-I-N-G you consume for three days. *You can use your journal information as a learning tool.

Food Quality
Whole Foods .vs. Processed Foods
Organic Vs Conventional/GMO

Quality begins with WHOLE FOODS. Because the information contained in our food will dictate the messages being delivered to our cells, quality is of utmost importance.

Carbohydrates
The GOOD the BAD and the UGLY

Handouts:
Book: The Blood Sugar Solution by Dr. Mark Hyman
Great subscription sources for quality meat and poultry:
Butcher Box https://www.butcherbox.com (US)
Colorado Grass Fed Beef:  https://www.flyingbbar.com (Colorado)
Niku Farms https://www.nikufarms.com (Ontario)

SUGAR
The GOOD the BAD and the UGLY Part 2

Handout:
Resources:
Books:
  • Salt Sugar Fat: How the Food Giants Hooked Us by Michael Moss
  • Sugar Nation by Jeff O’Connell Good Calories, Bad Calories by Gary Taubes
  • The Case Against Sugar by Gary Taubes
Podcasts:
  • Dr. Mark Hyman’s Doctor’s Farmacy – episodes February 2 & 4th
  • The Worst & Best Foods for Your Blood Sugar with Dr. Casey Means
  • The Truth about Sugar Addiction & How it Affects Your Health

TOP CANCER FIGHTING FOODS

Handout:
Books:
  • Cancer Fighting Kitchen by Rebecca Katz
  • Healing Spices by Aggarwal & Yost
  • Eating on the Wild Side by Jo Robinson
  • Cancer Free with Food by Liana Werner-Gray
  • Foods that Fight Cancer by Beliveau & Gingras

ALCOHOL & CANCER

Handout:
Paula’s Recommendations:
 
Stacy’s “Clean Margarita”
1. 1 packet of LMNT Citrus Salt (I used 1/2 a packet)  –
2. Selter Water (We used Bubly brand, lime inspired)
3. Squeeze of lime (organic)
*Don’t forget to use a beautiful glass????

 

What is Metabolic Terrain?

Questions from the Webinar:
1. Is water fasting recommended?
Water fasting can be very impactful but needs to be monitored by a well-trained professional.
2. Is Dairy Good or Bad for You?
Check out the 2nd Food 4 Thought Webinar #2 replay link on the Believe Big website www.believebig.org called “Food Quality, Whole Foods .vs. Processed Foods, Organic Vs Conventional/GMO
3. How can I get in touch with an oncology nutritionist?
Go to www.remissionnutrition.com for more information OR contact them via email at Email: info@remissionnutrition.com
Jen Nolan’s recommendations

KETO & CANCER

Good review – Ketogenic diet in the treatment of cancer – Where do we stand? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7056920/
Another review – Ketogenic Diet in Cancer Prevention and Therapy: Molecular Targets and Therapeutic Opportunities. https://www.mdpi.com/1467-3045/43/2/42/htm

Books

To Juice or Not to Juice

    • Use minimally
    • Must be organic and all greens (no fruit)
    • Celery juice for lowing oxidative stress
    • Juiced fresh using a  high-quality cold-pressed juicer without heat
    • Farmers juice green (keto) is the best for store-bought.
    • Add fat like 1-3 teaspoons of MCT oil to help absorb nutrients
    • Consume with meal to help balance(not just a carbohydrate)
    • Walk/exercise close to consuming
      Juice

Jen Nolan’s Zippy Juice 

 2 stalks celery (including leaves), organic
 1 nub of ginger, organic
 A handful of parsley, organic
 1/2 of lemon (including rind), organic + seeds removed
 Filtered water (start with 1/2 cup)
 Optional: Add 1-3 tsps of MCT oil if not having it as part of a meal
Blend in a high-efficiency blender (We use the Vitamix). Shop deals here >
Smoothies 
  • Typically more frozen with a lot of fruit
  • Typically raw ingredients
Shakes 
  • Typically higher calorie, higher fat, more ketogenic and more of a meal replacement
  • Not as frozen or raw so good for someone who is going through cancer treatment
  • Add Dr. Cowan’s greens powders to this and a protein powder such as Nutiva Hemp, a VERY high-quality egg white protein powder if appropriate or Pure Paleo plain flavored from Designs for Health. Amy Myers also sells a plain bone broth protein powder that is good
Jen’s Go-to Shake
1/2 avocado
1/4 cup frozen berries
Nuts/seeds or nut butter *Depends on client needs
1 tsp raw cacao powder
1 tbsp MCT 8 oil
1 tbsp freshly ground flax
Protein powder
1 tsp Dr. Cowans powder
Coconut or nut milk
Optional: A little monk fruit sweetener helps with palatability
*If thick you can pour into a bowl or jar and eat it with a spoon.
**Jen likes to “decorate” with a few berries, nuts, seeds, coconut flakes, cacao nibs, etc for a crunch.
Remission Nutrition will be sending out a newsletter later today, October 13th, we encourage you to sign up. They will be offering a fall discount of 10% off their services and a great discount from Dr. Cowan’s garden AND a yummy salmon salad recipe
Other Resources that Jen and Stacy shared:
1. Dr. Cowen’s Garden (Dried Vegetable Powders) https://www.drcowansgarden.com
2. Pure Paleo > (unflavored, Designs for Health)
3. Farmer’s Juice https://farmersjuice.com
*The above resources were discussed during the F4T Session, no product(s) were endorsed or recommended.

Resources

Books
Nourishing Broth by Sally Fallon
Nourishing Traditions by Sally Fallon (and Mary Enig)
Podcast Episode
Best quality salt
  • Redmond
  • Celtic
  • Himalayan
Magic Mineral Broth Recipe (no meat)

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  • How to test stomach acid:
    • Mix 1/4 teaspoon of baking soda with 6 ounces of water and drink.
    • Set a timerfor 5 minutes.
    • You should belch within 5 minutes.

    *If you do not, there is a chance your stomach acid is too low to properly break down food for nutrient absorption in your intestines.

    Super foods for digestion:

    • Prebiotic foods – leeks, asparagus, onions, garlic, ginger, Jerusalem artichokes
    • Probiotic foods – sauerkraut, kombucha, kefir and kimchi


    Recipe 1 – Liver Love Soup

    –       2 medium avocados
    –       2 cups of filtered water
    –       2 cups of organic chicken bone broth
    –       3 Tbsp of lemon juice (1 med lemon)
    –       ½ cup fresh cilantro leaves
    –       1 garlic clove, minced
    –       1 tsp ground cumin
    –       1 tsp dried basil
    –       1 tsp dried thyme
    –       1 tsp dried mint
    –       2 tbsp. fresh parsley or 1 tsp dried parsley
    –       Salt and pepper to taste
    –       Heat bone broth, add all ingredients to blender, mix and enjoy.

    Recipe 2 – Golden Turmeric Latte – Download

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What to do?
  • Reduce Toxin Exposure
  1. Control your bubble and eliminate/reduce xenoestrogens/endocrine disrupters, parabéns, BPA, water chemicals, cleaning products, cooking products, pesticides, and yes alcohol.
  2. Unjunk January…or June
  • Support your own detoxification system
  • Toxins stored in fat cells
  • 3-phase process – Fat soluble to water soluble to excretion
  • Phases 1 and 2 happen in the liver
  • EX Methylation and requirement of folate and B12
  • Excretion via breath, sweat, urine and feces
  • Love Your Liver Nutrition
TIPS
    • Start the day with lemon water. Remember to drink out of a glass container as lemon can promote plastic to leach chemicals into the water.
    • Teas. Green Tea – Catechins enhance liver function. During the day or evening, enjoy dandelion and ginger teas which support your liver detoxification process. Dandelion contains flavonoids and terpenoids – These compounds benefit liver function
    • Avocado – Helps produce glutathione – master antioxidant
    • Garlic – Allicin aids in cleansing (see attached recipe)
    • Walnuts – Good source of amino acid arginine, helping the liver detoxify ammonia
    • Organic. Always consume organic produce to lessen chemical and pesticide exposure
    • Consume cilantro, parsley, onions and ginger which support the liver’s ability to detoxify. Think chimichurri and pesto sauces.

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Types – the 3 Amigos

  • Saturated – Fully saturated and no carbon bonds
  • Monounsaturated – Has one carbon bond
  • Polyunsaturated – Has many carbon bonds

The body makes all of its own fatty acids, except for two that need to be supplied by the diet: the essential fatty acids omega-3 and omega-6.

Fats play a major role in our health:

  • Hormone Production
  • Lower Inflammation
  • Strengthen the Immune System
  • Brain Function
  • Cellular Integrity
  • Nutrient Transportation

Using Fat Therapeutically for Cancer

Rule #1: Eat Animal Fats 

Eggs are a Multivitamin – B vitamins, like choline.

  • vitamins A, D, and E
  • antioxidants that support eye health
  • Pasture-raised eggs are necessary. Commercially raised eggs are 19x higher in inflammatory omega-6 fatty acids

Fun Fat Fact – cod liver oil not only provides Omega-3s (EPA and DHA), but also has high levels of vitamin A and D, important fat-soluble nutrients.

Rule #2: Eat a Balanced Array of Fats

  • 3 Amigos work better together. Balance consumption between all three
  • Variety of both plant and animal fat
  • Saturated – beef tallow actually increased apoptosis and decreased the amount of pre-cancerous cells in the colon
  • Monounsaturated – EVOO-derived polyphenols were able to inhibit HER2 activity in cultured human breast cancer cell studies.
  • The researchers concluded that phytochemicals in EVOO, such as lignans, may provide a safe way to target HER2 in breast cancer patients.

Polyunsaturated – Fish oil decreases inflammation in prostate cancer.

Fun Fat Fact – Lauric acid is a medium chain fatty acid with strong anti-viral and anti-cancer effects. Lauric acid is found in coconut oil, palm kernel oil, breast milk, and grass fed butter.

Rule #3: Eat Quality Fats 

Avoid oxidation – the deterioration of a fat when exposed to oxygen, which can result in free radical damage.

Hydrogenated oils or polyunsaturated oils that are unstable include: • Canola Oil • Margarine • Vegetable Shortening • Vegetable Oils

Avoid brands, such as: • Earth Balance • Smart Balance • Crisco • I Can’t Believe It’s Not Butter!

 

Extra-virgin olive oil is the highest designation of olive oil and has oleic acid of not more than 0.8 g per 100 g.

  • Cold-pressed means that no heat is added; high heats oxidize the oil. The olives are crushed in a mill to extract the oil.
  • Choose: organic, cold-pressed, extra virgin

 

Rule #4: Cook with Correct Temperature

Saturated fats are not easily damaged or oxidized by heat, light, and air, due to their chemical structure.

  • Saturated fats are the only fats that should be used for high-heat cooking.
  • Do not overcook these oils past their smoke point – when it starts to release free radicals into food.

Best High Heat Fats

Butter and Ghee: – Smoke Point: 350° F butter; 485° for ghee – Coconut Oil or Red Palm Oil: – Smoke Point: 350° F –• Beef Tallow: – Smoke Point: 420° F –

Cooking wild salmon, eggs, or beef over 275 degrees Fahrenheit causes a significant decrease in omega-3 fatty acids.

  • The most mutagenic agents formed in cooking are called heterocyclic amines, and they are commonly found in barbecued beef, chicken, and pork cooked at 392 degrees or above.

Myth: Eating dietary cholesterol (egg yolks) raises cholesterol levels in the blood.

  • Fact: Only 25% of the cholesterol in our body comes from diet. The other 75% is produced in the liver.
  • Fact: The body tightly regulates cholesterol production, so if we limit dietary cholesterol, the body will make more cholesterol internally.
  • Fact: It is carbohydrates that increase our internal production of dietary cholesterol.

Myth: Fish are not the only source of omega3 fatty acids. Eating flaxseeds is sufficient to get high amounts of omega-3s. 

  • Fact: Flaxseeds are only high in one member of the omega-3 fats family, alpha-linolenic acid (ALA). 50% of the oils in flaxseeds are ALA.
  • ALA is high in many foods, such as walnuts, chia, and purslane.
  • ALA is the precursor to the development of the essential omega-3s, DHA and EPA, but there are many obstacles to converting ALA into these needed forms including nutrients and genetic predisposition.

Myth: Fish oil can substitute for eating fish. 

  • Fact: In terms of EPA and DHA, fish oil contains more than most could eat in a day. For example, 6 capsules of Jarrow MaxDHA has 1.5g of DHA, but you would have to eat 8.5 oz. of wild salmon in a day to get the same amount in whole-food form.
  • Fish oil, however, is absorbed differently than whole fish. The journal, Lipids, April 2003) , found that levels of DHA after 6 weeks of salmon consumption were 9 times higher than those taking fish oil. The researchers hypothesized that whole fish fat is familiar to our bodies, thus, easier to absorb.

Myth: Eating fish is dangerous because of mercury toxicity.

  • Fact: Studies on mercury exposure consistently ignore selenium’s role in preventing mercury toxicity.
  • Mercury is harmful because it deactivates selenium-dependent enzymes (selenoenzymes), preventing brain oxidative damage.
  • When fish have more selenium than mercury, it is protective against toxicity. Most fish have more selenium, with the exception of shark, tilefish, king mackerel, and swordfish.

Myth: Avoid saturated fats, such as butter or ghee. 

  • Fact: Butter is the only source of butyric acid, a short-chain fatty acid that:

1) Reduces inflammation in the colon.

2) Inhibits undifferentiated cell growth.

Book Recommendation: The Big Fat Surprise 

The skin is the largest organ in the human body and plays an important role in protecting us from the environment, regulating moisture, maintaining body temperature, synthesizing vitamin D, and supporting the immune system. As we age, the skin’s production of collagen, elastin, and hyaluronic acid decreases, making it more susceptible to damage, wrinkles, and sagging.

The main environmental factor responsible for skin damage is ultraviolet (UV) radiation from the sun, which can cause DNA damage and increase the risk of skin cancer. Sunscreens can help protect the skin from UV radiation, but not all sunscreens are equally effective.

Although sunlight is essential for producing vitamin D and has other health-promoting benefits, excessive exposure to UV radiation can be harmful. Proper sun protection includes wearing protective clothing, sunglasses, and using a “clean” sunscreen with SPF 30 or higher. It is also important to strike a balance between getting enough sun exposure for vitamin D synthesis and avoiding excessive exposure to reduce the risk of skin damage and skin cancer.

Note, some sunscreen ingredients, such as oxybenzone and octinoxate, have been found to be harmful to coral reefs and marine life- consider eco-friendly sunscreen options when spending time in the water.

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Code: cleanforall20 (first time users 20% off)

Friend or foe?

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3 Breath Techniques: Water, Wine (or Whiskey) and Coffee (easy way to remember them, not official names of each of the techniques)

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Jumpstart your journey to well-being with practical steps including:
  • Set a one word intention or a theme to 2024
  • Create a vision board to include what you want to invite into your life this year
Evaluate your 2024 health practices by asking yourself if they truly serve your health.

Setting the Stage for Success:

  • Eliminate plastics from your kitchen to reduce toxin exposure.
  • Restock your pantry, fridge, and freezer with nutritious choices.
  • Plan and prepare your meals in advance for stress-free healthy eating.
  • Immerse yourself in positive influences through podcasts, books, and supportive communities.

Nutritional Tweaks:

  • Question every food choice: Does it nourish you?
  • Cut back on sugar, especially post-holidays, and try a two-week sugar detox.
  • Focus on whole foods, complex carbs, and low-glycemic fruits like berries and apples.
  • Track your carb intake for three days to gain insights into your eating habits.
  • Explore the benefits of keto and intermittent fasting, and remember to hydrate

Join Remission Nutrition’s Community, The Nest:

  • Dive into a supportive environment with monthly meetups for just under $50 a month.
  • Engage in nutrition talks, create vision boards, discuss transformative books, and enjoy cooking sessions.
  • Sign up by February 23rd to be a part of this nurturing community.

For more details and to sign up for The Nest, visit Remission Nutrition https://www.remissionnutrition.com/the-nest-membership 

Book Recommendation: Journeys with Cancer Conqueror by Greg Anderson

Resources

We are grateful for your participation in yesterday’s Food 4 Thought session, “Eat, Move, Breathe, Love” As promised, we are including the resources that were discussed during the session.

“Healthier” Homemade Dark Chocolate Peanut Butter Cups

(Recipe credit: Christina Marsigliese and modified by Stacy Fritz)

Prep Time: 20 minutes
Set Time: 30 minutes
Servings: Makes 15 small cups

Ingredients:

Filling:

  • ½ cup crunchy unsalted almond butter (organic)
  • 2 tablespoons maple syrup (organic)
  • ¼ – ⅓ cup fine almond flour
  • ⅛ teaspoon sea salt

Coating:

  • 7 oz dark chocolate (70%+ cocoa)
  • 2 teaspoons coconut oil

INSTRUCTIONS

  • Line a standard cupcake pan with paper liners, or place liners standing up on a baking tray.
  • For the filling, stir together almond butter, maple syrup, ¼ cup almond flour, and salt until it forms a stiff paste. Add more almond flour if it is still too loose, then refrigerate for about 15 minutes until it is stiff enough to shape.
  • Roll heaped teaspoons of the mixture into smooth balls then flatten them in your hands and shape them into little discs or patties with a diameter just slightly smaller than the base of your paper liners.
  • Melt together dark chocolate and coconut oil until smooth over a double boiler or in the microwave. Spoon about a teaspoon of the melted chocolate into each cup, spreading to cover the base and pushing it slightly up the sides to form an edge. Place an almond butter patty into each cup and gently press down so that some chocolate comes up the sides. Spoon more chocolate over top to cover evenly. Sprinkle with sea salt and refrigerate until set.

Water Breathing Technique—>

Golden Sunflower Template —>

Should you have any questions or wish to discuss any of the topics in further detail, please do not hesitate to contact stacy@believebig.org